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Broly
by Jaron Z.
88 athletes joined
5.0
(1 rating)
Program Description
This program is designed to build as much muscle as possible, while gaining strength. -You can go 6 days in a row, or 3 on 1 off if you need an extra rest day. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* *If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. -If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Nov 25, 2023 11:57
Last Edited
Jun 16, 2024 06:40
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Week 1
1 / 12 Weeks
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 1
1
Bench Press (Close Grip)
3 Sets
6-15 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
10-30 Reps
@9-10
3
Incline Bench Press (Dumbbell)
3 Sets
8-20 Reps
@8-10
4
Barbell Row
3 Sets
8-15 Reps
@8-10
5
Lat Pulldown
3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@9-10
4
Squat (Barbell)
3 Sets
5-12 Reps
@8-10
5
Hanging Leg Raise
4 Sets
8-20 Reps
@8-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@9-10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@9-10
4
Tricep Rope Push Down (Cable)
3 Sets
8-20 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
Skull Crusher
3 Sets
8-20 Reps
@8-10
7
Preacher Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
Day 2
1A
Tricep Extension (Barbell)
3 Sets
8-20 Reps
@8-10
1B
Bicep Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
2A
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
2B
Hammer Curl
3 Sets
8-20 Reps
@8-10
3
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-30 Reps
@9-10
5
Upright Row (Barbell)
3 Sets
8-20 Reps
@9-10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
3 Sets
5-12 Reps
@8-10
3
Deadlift (Deficit)
3 Sets
5-15 Reps
@7-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Cable Crunch
4 Sets
8-30 Reps
@9-10
6
Standing Calf Raise
4 Sets
10-30 Reps
@8-10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-20 Reps
@8-10
2
Lat Pulldown (Close Grip)
3 Sets
8-20 Reps
@8-10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-20 Reps
@8-10
4
Bench Press (Dumbbell)
3 Sets
6-20 Reps
@8-10
5
Incline Chest Fly (Dumbbell)
3 Sets
10-30 Reps
@8-10
6
Face Pull
3 Sets
8-20 Reps
@9-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@9-10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Jaron Z.Man
4 months ago
2 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I ran this program for the last 6+ months straight, during a surplus. I was able to continually make strength gains on all lifts, and my bodyweight went up by 30+ pounds. Obviously not all muscle, but this program made a significant change to my physique.